Fire hydrant

Bodyweight, or a band

Also called fire hydrants

Fire hydrant, start positionFire hydrant, end position
Images: Fitness Programer
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On hands and knees, lift one bent knee out to the side to about hip height with the hips square. Lower with control and repeat.

  1. Hips level, no rocking
  2. Lift to hip height, no higher
  3. Slow lowering

Movement

Pattern
Hip abduction
Type
Isolation, one joint moves
Sides
One side at a time
Equipment
None

Muscles worked

Main movers get full credit for a set, helpers half.

Lower body

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.